Kutalika Kwanyumba Kumata Kubera Masewera Oseketsa
Zambiri
| Mitundu ya oterera | phidigu phidigu |
| Zofunikira zokha | Eva |
| Zogwiritsa Ntchito jenda | mkazi |
| Kugwira nchito | Kuchepetsa thupi |
| Kukula | kukula |
| Zinthu zapamwamba | Eva |
| Mtundu | ofiira, akuda, ofiira, |
| Nyengo zabwino | Zima, masika, chilimwe, yophukira |
Mawonekedwe
1. Mapulogalamu a miyendo: Mapangidwe apadera a owongolera awa amatha kutambasula miyendo, ndikusintha mphamvu ya minofu ya mwendo ndikuwongolera mawonekedwe anu.
2. Sinthani malo: azimayi theka la kanjedza atha kuphunzitsa moyenera, kukonza thupi lanu, ndikupanga thupi lokongola la thupi lanu.
3.
4. Zocheperako komanso Zokwezeka: Kukula kochepa kumalepheretsa kulimba mtima kuti ukhale malo ambiri mchikwama chanu. Mutha kuzichita kuchita masewera olimbitsa thupi nthawi ndi malo omwe mukufuna.
5. Muli ndi kulemera kutaya masewera oterera, thukuta kwa mphindi 5-15.
Karata yanchito
Nthawi Zogwirira Ntchito:Choyenera kutaya thupi latsiku ndi tsiku, kusewera, masewera okonda masewera, mawonekedwe angokhala osakongola, oyenda oyenda oyenda oyenda oyenda. Kukhala wangwiro kunyumba, masewera olimbitsa thupi, ofesi, kuyenda, kusukulu, kusambira, dziwe lina, m'nyumba zina zakunja.
Mafuta owotcha mafuta mosavuta:Nsapato zochepetsera izi zimangofunika kuyenda ndikuchita masewera olimbitsa thupi 5-15 patsiku kuti muchepetse kunenepa, kukweza miyendo, kukweza matako, ndikusintha mawonekedwe anu ndi mawonekedwe anu.
Mavuto Othandizira:Tsitsitsani kupweteka kwamiyendo pochita masewera olimbitsa thupi komanso kuwulutsa miyendo, ndikuthandizira kuchepetsa kukakamiza komwe kumayambitsa vuto la Plantar Fascitis, chipilala ndi chidendene.
Kuchepetsa thupi Kuchepetsa:Ma speright, okhazikika komanso osakhazikika amapangitsa kuti asankhe izi kukhala zabwino komanso zosanja zakunja. Ndizomasuka komanso zowala kuvala chaka chonse.
Tambasuleni:Nsapato zabwino kwambiri za miyendo ndi msana mukamayenda. Kuchita masewera olimbitsa thupi kumakupatsani mwayi wotambasulani miyendo, mahatchi ndi miyendo ndiyabwino.
